Training Sgt's Course Part 5

Tactical Nutrition A Balanced Diet Eating a balanced diet is important for maintaining a healthy weight and for providing the nutrients to maintain good health. A balanced meal should consist of 45-65 percent carbohydrates, 10-35 percent proteins, and 20-35 percent fats. However, depending upon your activity level, these percentages can change. Proper nutrition is all about variety, moderation, and portion size. Carbohydrates Carbohydrates (CHO) are the primary fuel source for muscle function during exercise. They provide faster recovery from exercise; they maintain immune function; and they postpone fatigue when working out. There are two main groups of carbohydrates: complex which contain fiber (whole wheat breads, beans, rice, pasta) and simple which contain added sugar (sugar cereals, soda, candy). Protein Proteins are essential to build and repair muscle tissues; to grow hair and fingernails; produce hormones; boost the immune system; and to replace red blood cells. Protein foods include meats, eggs, diary, nuts, beans, and fish. Too much protean can cause kidney strain, dehydration, and excess body weight. Fats Fats are essential. Their main functions are to provide nutrients, vitamins, and energy. They also line and insulate the nerves of the brain and body as well as aid in the manufacturing of antibodies. The three types of fats are saturated, unsaturated, and trans fat. Saturated fats are good found in animal products (chicken skin, steak fat, whole milk, cheddar cheese, stick butter, and processed meats) Unsaturated fasts are good for your heart. They can be found in tuna, salmon, olive and canola oil, flax seed oil, and wheat germ. Trans fat is found in processed foods. Vitamins and Minerals Adequate vitamins and minerals are needed for your body to function properly. They do not provide energy, but they do facilitate energy-yielding chemical reactions. All vitamins serve a specific function: • Vitamin A - Helps maintain healthy skin tone, improves eyesight, promotes growth, and helps build antibodies • Vitamin B - Maintains healthy skin, intestines, and nervous system • Vitamin C - Strengthens the walls of blood vessels and aids in wound healing and immunity • Vitamin D - Processed by exposure to sunlight and helps build strong bones and joints • Vitamin E - An antioxidant that delays the aging process and helps promote healthy skin and hair • Vitamin K - Aids in blood coagulation Eating for Performance Eating throughout the day helps maintain energy levels and burns more calories. By eating five to six meals per day, nutrients are supplied in more manageable portions causing blood glucose levels to remain balanced. • Eat 30 minutes to two hours before exercise. • Eat carbohydrate (CHO) rich foods and beverages (chocolate milk, slice of turkey with bagel, peanut butter and jelly sandwich) within 15 minutes after exercise to replenish muscle glycogen. • Stay hydrated during exercise - Consume drinks containing electrolytes. Water is essential for performance. • Regulates body temperature • Carries nutrients and oxygen cells • Cushions joints • Aids in weight management Quiz Combat Conditioning SCORE: 40% FAILED Question 1 Staff Sergeant Rubio is 27 years old. What is her maximum allowable body fat percentage? Your answer (correct): 27% Question 2 Aerobic exercise includes activities that are longer in duration and conducted at a lower intensity. From the list below, choose which exercises are categorized as aerobic. Select all that apply. Your answer: Running,Cycling,Rowing,Plyometrics Correct answer: Running,Cycling,Rowing,Skiing Question 3 This element of a balanced workout is a fundamental part of combat conditioning training. It allows a Marine to jump higher, run faster, and throw farther; it helps develop speed, rhythm, and muscular endurance. Your answer: Core and functional strength Correct answer: Power Question 4 As an NCO, one of your responsibilities and leadership principles is to "Know your Marines and look out for their welfare." If one of your Marines starts experiencing numerous muscle cramps and is sweating excessively during PT, what actions should you take? Select all that apply. Your answer: Move the Marine to a shady area.,Loosen the Marine's clothing.,Have the Marine sip water slowly. Correct answer: Move the Marine to a shady area.,Loosen the Marine's clothing.,Monitor the Marine closely.,Have the Marine sip water slowly. Question 5 Trench foot is caused by exposure to wet conditions for an extended period of time. The symptoms include itching, tingling, pain, swelling, cold and blotchy skin, and numbness. What actions should be taken to treat the injury? Select all that apply. Your answer (correct): Clean feet thoroughly.,Replace wet shoes and socks with dry ones.,Airdry and elevate the feet. Components and Purpose Definition A guided discussion is a training session where a designated discussion leader guides up to 20 participants in a discussion of a given subject. The discussion leader has: • A predetermined plan for the overall flow of the discussion • A set of training objectives for the group to learn A guided discussion is NOT a lecture, meeting, or a time to gripe. Components A guided discussion requires the following components: • A leader - This is an individual who controls the discussion and ensures all group members are active participants. • A desired outcome or goal - Perhaps this is a solution to a problem or a requirement to meet educational objectives. • A structure - The leader controls the structure and makes sure certain points are covered. Factors The two principle factors to consider when conducting a guided discussion are: • Time - It usually takes longer to conduct a discussion of a subject than to lecture about it. • Size - Guided discussions work best in small groups. Twenty Marines or less is ideal. When to use a Guided Discussion The purpose of the instruction determines if a guided discussion is necessary or if another form of training is required. Example: • You are assigned to give a class on survival at sea, and your student audience includes members of a Marine amphibious assault team, Navy submarine crew members, and Navy fighter pilots. • All of these individuals are concerned with survival in the ocean because they deploy aboard ships. • How you train them depends on the purpose of the instruction. Example 1 - If the purpose of the instruction is to identify and describe essential survival items, a lecture or demonstration of the articles might be sufficient. Example 2 - If the purpose of the instruction is to have the feeling of being on a raft for two days, then experience or practical application might be best. Example 3 - If the purpose of the instruction is to discuss the mental preparation for coping with different survival situations, then a guided discussion might work. Remember that guided discussions are dependent on the group members. • In the survival at sea example, the group members have a lot of experience and knowledge to offer, so the conversation would be abundant. • However, if the group members are recruits or entry level Marines, perhaps a lecture would be better because they have little or no experience at sea. Guidelines Often guided discussions require more preparation, patience, and mental quickness than other kinds of instruction. Three rules for guided discussions are: • Allow practice - Practice is an important part of learning. During guided discussions, Marines are repeating and thinking about what they know, and they are learning from others. • Determine strengths and weaknesses - Good guided discussions allow leaders to assess whether or not their Marines are studying and if they know what they are supposed to know. • Motivate the Marines - Involve all group members, and encourage their participation. Allowing them the opportunity to participate makes them feel valuable. Advantages The advantages of a guided discussion are: • Groups usually have more resources than individuals - Varying backgrounds and experiences ensure new or different approaches. • Group members are motivated by the presence of others - It is natural for Marines to want to look good in front of a group. A desire to impress the group motivates each group member. • Group members may feel a stronger commitment and esprit de corps - When Marines solve their own problems or contribute to the unit's success, they tend to be more motivated to accomplish the tasks. • Participation leads to increased understanding - New ideas, thoughts, opinions, or approaches will increase each Marine's knowledge and skill level. Informed Marines perform better than those who are uninformed. • Group members acquire or improve communication skills - By discussing issues, problems, requirements, or plans, Marines gain more information, new insights and knowledge, and an increased ability to analyze the situation and develop a course of action. • Group members teach each other by discussing their experiences - The real learning experience comes from listening and participating as a group member. Disadvantages The disadvantages of a guided discussion are: • More time-consuming than other methods - Discussion takes time and does not always end in consensus or complete understanding. • Discussion can suppress convictions - If the senior Marine expresses their feelings on a subject first and then asks subordinates to give their opinions or views, many of the junior Marines will agree without giving their own true opinions. A leader's opinions and group pressure may suppress other viewpoints. • Discussion may substitute talk for action - Talking about how to solve a problem is not enough. Marines must be prepared to take action based on the group's impact. Do not say something will be accomplished or changed unless it can truly happen. Marines want action, not talk. Tasks and Techniques Tasks of the Discussion Leader Prior to a guided discussion, the leader is responsible for ensuring that these tasks are accomplished. • Select an appropriate subject - This should be based on the needs of the Marines. Examples: Ethical leadership, core values, hazing or sexual harassment. Utilize MCRP 6-11B Marine Corps Values: A User's Guide for Discussion Leaders for guided discussion topics and information. • Select appropriate training objectives - Determine what the Marines need to know. • Acquire knowledge and understanding of the subject - The leader's knowledge and expertise of the subject will ensure learning occurs. If the group cannot answer a question, the leader must be able to do so. • Know your Marines - Based on experiences and assignments, some Marines will be more knowledgeable on certain aspects of a subject than others. Relate questions to their experiences to get everyone involved. Tasks Prior to Discussion • Prepare a discussion-leader's outline - This is a working guide with built-in flexibility. List the purpose, training objectives, possible questions, and a direction. Decide how each point will be covered (slide presentation, short video clip, sand table) and how long to spend on each. • Prepare extra material - In case parts of the discussion go quicker than expected, ensure extra material or topics are available to cover. • Check materials and facilities - Arrange the seating, check the lighting, and set up any equipment or training aids. Also, have an assistant discussion leader available, if possible. Tasks During the Discussion The discussion leader needs to accomplish the following tasks during the discussion: • Set the stage - Tell the Marines what will be discussed. State the purpose, objectives, and major points to be covered. • Start the discussion - Use an open-ended question to begin the dialogue. Create a relaxed atmosphere, and obtain the Marines' trust early on in the discussion. • Control the flow of discussion - Guide the discussion towards the objectives, and keep the Marines on subject. Cut-off dialogue, when necessary, to keep the discussion moving forward. Example: "That's an interesting point. I'd like to come back to it later if there's time." • Control group participation - Ensure all Marines are involved and adding to the discussion. Control the over-talkative Marines, and involve the quiet ones. Utilize open-ended questions (these require more than a "yes" or "no" answer) and proper questioning techniques: - Direct - Ask a specific question to an individual. - Overhead - Ask a question to the entire group. - Redirect - This is a question directed at the discussion leader but returned to the group as an overhead or direct question. • Interject appropriate material from prior discussions - Points made in previous leadership training that now apply to the current discussion should be pointed out and "tied-in." • Accomplish the training objectives - Ensure the Marines have an understanding of the training objectives or goals of the discussion. • Summarize and end the discussion - Everything discussed should be periodically summarized. Summarize at the end of each main point and at the end of the discussion by restating the objectives and the purpose. Techniques of Good Discussion Leading Many of the techniques for good counseling such as setting targets, active listening, and questioning are applicable to good discussion-leading. Other techniques to consider: • Eliminate useless formalities - Requesting to speak and standing while talking are not necessary. • Listen to what everyone has to say. • Set aside personal evaluations of ideas offered. • Avoid preaching, teaching, or moralizing. • Avoid pushing group members to participate before they are ready. Common Mistakes Common mistakes of a discussion leader: • Failing to be prepared • Becoming the duty expert • Answering questions from the group • Failing to use interim summaries • Failing to accomplish the training objectives • Allowing side conversations • Allowing arguments to develop • Losing track of the discussion flow Quiz Guided Discussion SCORE: 80% PASSED Question 1 The components of a guided discussion are: a leader, a desired outcome or goal, and a structure. Your answer (correct): True Question 2 The following statement applies to which advantage of a guided discussion? Real learning comes from listening and participating. Your answer: Groups usually have more resources than individuals. Correct answer: Members teach each other by discussing their experiences. Question 3 What are the disadvantages of a guided discussion? Select all that apply. Your answer (correct): Guided discussions are more time-consuming than other methods.,Discussions can suppress convictions.,Discussions may substitute talk for action. Question 4 One task of the discussion leader prior to the guided discussion is to prepare a(n) __________ that contains the purpose, training objectives, and possible questions. Your answer (correct): outline Question 5 One technique of a good guided discussion is to avoid __________, __________, and moralizing. Your answer (correct): preaching, teaching